Ab machines range in fanciness from basic to high-grade. They can have padded seats and backrests, movable levers, stationary handles to grip for stability and adjustable weight settings. The best ab machine is also one of the most basic. It does not have all of the bells and whistles of other machines, but it does a good job of carving out the midsection.
Captain's Chair
When you are trying to achieve a six pack, muscle activation is important. Your goal is to recruit as much ab muscle as possible with your exercises. This involves the rectus abdominis, which is in the center of the stomach, and the obliques, which are on the sides of the stomach. The captain's chair is an exercise machine that targets all of these areas at the same time. The captain's chair causes 212 percent muscle activity in the rectus abdominis and 310 percent muscle activity in the obliques, according to the American Council on Exercise.
Proper Form
For your workouts to be effective, you need to use the captain's chair with proper form. Begin by placing your feet on the lower foot holds and rest your forearms across the padded upper supports. After grasping the upright handles, press your back tightly against the padded backrest and slowly lift your feet off the holds so your legs hang straight down. Already you should feel your abs contracting. Keeping your upper body still, lift your knees in the air until your thighs parallel the floor. Squeeze your abs for a second, slowly lower your legs and repeat.
Variations
The basic leg raise targets a high amount of abdominal muscle fiber on the captain's chair, but you can also perform variations to make your workouts more challenging. For example, instead of lifting your knees toward your chest, keep your legs straight and raise them in the air. To place more emphasis on your obliques, turn your knees to your side and raise them up. You can also wear ankle weights to place more resistance on your abs.
Cardiovascular Exercise
Although the captain's chair will tighten and tone your abs, it will not do much for belly fat reduction. You need to burn the fat on your stomach to see your six pack. The only way you can do this is through cardiovascular training. Running, biking, elliptical training, stair stepping, kickboxing and rowing are examples. The amount of time you devote to cardio makes a difference in your results. The American College of Sports Medicine recommends 60 to 90 minutes of cardio performed five days a week for weight loss. If you have a lot of belly fat, stick with the higher end of this recommendation.
Dietary Factors
Cardio and the captain's chair work effectively to reduce your belly fat and tone your abs, but you also have to pay attention to your diet. If you have bad eating and drinking habits, you may not see results. Choose foods that are high in nutrients and low in empty calories, such as fruits, vegetables, lean meats, whole grains, beans and low-fat dairy products. Instead of drinking slushies, soda, alcohol and other high-calorie beverages, drink water.
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